Itsinda ryo kurwanyani ikintu cyiza, gukoresha byinshi, byoroshye gutwara, bihendutse, ntabwo bigarukira aho bizabera.Birashobora kuvugwa ko atariyo mico nyamukuru yo gutoza imbaraga, ariko igomba kuba uruhare rwingirakamaro.Ibikoresho byinshi byamahugurwa yo kurwanya, imbaraga muri rusange zirakosowe, icyerekezo nacyo kirahagaritse.Ibirwanya birwanya ibintu birahinduka byoroshye, imbaraga nicyerekezo.Ntabwo ari byinshi byo kuvuga, mu buryo butaziguye, reba umurongo wo guhangana ningirakamaro.
1. Kwikinisha wenyine nk'umutwaro
Iyo ari umutwaro wibanze, imbaraga zimitsi zirahinduka murwego rwo kugenda (ROM), bitewe numwanya uhuriweho / inguni.Umubano-muremure wuburambe ni curvilinear, bivuze ko uko umurongo ugenda ukururwa, niko kurwanya gukoreshwa.Kurwanya ni byiza iyo hejuru yimitsi yanduye.
Ingero: bande yo kurwanya yapakiye gusunika hejuru, gusunika bande gusunika, gukurura bande gukurura gukomeye, gukubita bande yo hejuru, guswera umurongo wo kurwanira, umurongo wo kurwanya imitwe ibiri, imitwe irwanya imitwe itatu.
Reba: bande yo kurwanya wongeyeho isahani igoye, 33itsinda ryo kurwanyaingendo zo gukora "nta mwanya wapfuye" urutugu
2. gukoresha imikoreshereze yimitwaro ya elastike
Amatsinda yo kurwanyazagenewe gufasha abakinnyi gukora ingendo zimwe cyangwa ROM zidashobora gukorwa nuburemere bwumubiri.
Kurugero, niba igituba kimwe cyamaguru kidashobora gukorwa, umurongo wo kurwanya urashobora gukururwa.Kurugero, kubabara umugongo, urashobora guhambira umurongo urwanya mukibuno, umurongo wo kurwanya urashobora kugabanya umuvuduko winyuma.
3. gupakira iyo ukora imyitozo yimbaraga
Mubisanzwe bikoreshwa muri barbell na dumbbell imyitozo ikomeye.Iyo impera yanyuma isometrike igabanutse, kurwanywa ni bito, byoroshye gutsinda ingingo ifatika, nkuko ibikorwa amplitude byiyongera, umutwaro uriyongera, kugabanuka hejuru ya isometrici bishobora kugera ku mbaraga nini.
Kurugero: kurwanya bande barbell gukurura, gukanda bande barbell intebe.
Reba: bande yo kurwanya kettlebell goblet squat
4. mugihe ukora imbaraga zo kugabanya umutwaro
Bihuye na bitatu, iyo bipakiye, elastique iri hasi.Kandi iyo kugabanya umutwaro, elastique irazamuka.Kimwe nugufasha urugendo rwo gutsinda ingingo ifatika no kugira uruhare mukurinda.
5. kurekura hamwe / gukurura / gufashwa kurambura
Umuvuduko wa Elastique ufasha gutandukanya umutwe uhuriweho na fossa, bityo ukongera kurangiza ROM cyangwa ukarenga ahantu runaka ubabaza.Irashobora kunoza urujya n'uruza, kugabanya imitsi, no kugabanya imitsi.
Ingero: kurekura ikibuno, gukurura urutugu / uruti rw'umugongo, bifasha kurambura kwadriceps
Reba: 8 kugabanura ikibuno (kunoza kugenda)
6. imyitozo yo kurwanya rotation / kuruhande rwa flexion
Ntushobora kurwanya kuzunguruka gusa, ahubwo ushobora no guhinduranya impande zinyuranye, guhindagurika no kwaguka.
Reba:itsinda ryo kurwanyaimyitozo yapfuye yapfuye (core stabilisation and activation), 20+ imyitozo yo kurwanya imyitozo ya bande, kurwanya rotation, anti-sideflexion, anti-flexion
7.Gukora nka interineti idahindagurika
Imigaragarire idahindagurika kuruta guhagarikwa, usibye guhangana nimbere ninyuma ihungabana ryihagarikwa, ariko kandi igomba guhangana nuburyo bworoshye bwo hejuru no kumanuka.
A itsinda ryo kurwanyaimyitozo yibanze (hamwe na imitsi ya iliopsoas)
8.amahugurwa ya overdrive (pre-plus biragoye)
Mbere-wongeyeho uburyo bugoye kurugero, bande ya resistance yapakiye squat gusimbuka, umwanya wo kwikinisha kugirango urekure bande, kuko imbere yo kwinjiza imitsi, byongereye uburebure bwo gusimbuka nyuma yo kurekurwa.
Kugabanya uburyo bugoye kurugero, kurwanya bande decompression yuzuye gusimbuka, bande ya decompression yapakiye gusunika hejuru.
Imyitozo yanyuma yitsinda ryabafaransa ni ubu buryo.
9. Amahugurwa akosora
"Amahugurwa ya neuromuscular reaction" (RNT) ni imyitozo ikosora ikoreshwa mugutezimbere igisubizo cyangwa guhinduka, mubisanzwe byongera guhinduka no gutuza.Kandi inzira ni ugukabya ikosa ryumwimerere ukoresheje kurwanya, kugirango imyumvire yumubiri imenye neza urugero rwikosa.Mu mubiri kuringaniza no guhindura igisubizo gikwiye, kuvanaho uburyo bwambere bwo kugenda nabi, ubu buryo buzwi kandi nka "reaction psychologue".
10. kugenda
Birashobokaitsinda ryo kurwanyayikorewe imbere yiruka, irashobora kunyerera, irashobora kandi kuba inzitizi yo gusimbuka imbere, gusimbuka hejuru nibindi.
Igihe cyo kohereza: Ukuboza-30-2022